Your body needs the right nutrients to constantly rebuild itself, clear out toxins and sustain basic functions. You probably already know that eating junk foods isn't good for your health, but changing your current eating habits can be tough. Even small changes can help, however. Understanding the long-term disadvantages of poor nutrition may motivate you to make some positive lifestyle changes.
Weight Gain
In 2008, more than 1.5 billion adults aged 20 and older were obese, accounting for more than 10 percent of adults in the world, according to the World Health Organization. Weight problems, however, aren't limited to older people. In 2010, about 43 million kids younger than age 5 were overweight. The primary cause of overweight and obesity is an imbalance of calories burned and calories eaten. You are more likely to gain unhealthy amounts of weight if you consistently eat high-calorie foods that are high in sugar, fat and salt but contain low amounts of vitamins and minerals. Being overweight or obese can dramatically increase your risk of disease, disability and premature death in your adult years.
Heart Disease
You are more likely to have high low-density lipoprotein cholesterol levels if your diet is high in saturated fat from foods such as whole fat dairy and red meat. This "bad" cholesterol can contribute to a build-up of plaque that clogs or blocks the arteries, which can increase your risk of having strokes, heart attacks and other health issues, warns MedlinePlus. Trans fats, which are in many empty calorie foods such as boxed baked treats and fried foods, can be even more harmful for your cardiovascular health than saturated fats are. Limit your total fat intake to under 25 to 35 percent of your calories, saturated fats to no more than 7 to 10 percent of your calories and trans fats to 1 percent or less.
Diabetes
Eating mostly high-fat, high-calorie junk foods and becoming overweight can increase your risk of getting Type 2 diabetes. If you have Type 2 diabetes, your body either doesn't produce enough of a hormone called insulin to keep your blood sugar levels stable or your body resists insulin's effects. Type 2 diabetes may be life-threatening if you don't take steps to consistently keep your blood sugar levels in check. Even though you may have some diabetes factors, such as a genetic predisposition, your lifestyle can significantly reduce your risk of getting Type 2 diabetes. For instance, choosing mostly low-calorie, low-fat fresh foods such as vegetables, whole grains and fruits can help protect you. Additionally, getting at least 14 g of fiber for every 1,000 calories you eat can help prevent blood sugar dips and spikes that contribute to onset of diabetes, according to MayoClinic.com.
Depression
According to research published in the 2011 "SUN Project", you may be up to 48 percent more likely to become depressed if you regularly eat foods rich in saturated and trans fats than you would if you didn't consume those fats. Conversely, you may reduce your risk of depression if olive oil, a healthy monounsaturated fat, is a part of your diet. Unsaturated fats should make up the majority of fats in your diet; aim for about 5 to 8 tsp. of oils per day for baking, cooking and salads, recommends MedlinePlus.
References
- MedlinePlus: Heart Disease and Diet
- ScienceDaily: Eating Poorly Can Make You Blue; January, 2011
- MedlinePlus: Malnutrition
- PlosOne: Dietary Fat Intake and the Risk of Depression: The SUN Project; A. Sanchez-Villegas, et al; 2011
- MayoClinic.com: Heart-Healthy Diet
- World Health Organization: Obesity and Overweight Fact Sheet
